Curious About the Calories in Cheese?

Sure, cheese is good for you (it’s not just packed with protein—you’ll get bonus vitamins and minerals, too). But Canada’s Food Guide says that 50 grams of cheese counts as one full serving of milk or milk alternatives (you should get two servings a day). And then you also need to think about the calories in cheese. Those fat grams can add up fast, too. To help keep portions in check, here’s what 100 calories looks like for a variety of cheeses.

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Photo Credit: Jodi Pudge

100 Calories of Marble Cheese

This pairs nicely with an apple slice, as marbled cheddar has a sharp taste that balances nicely with fruit. Bonus: vitamin A, riboflavin, calcium, zinc, phosphorus and selenium.

100 Calories of Camembert

Warm this gooey cheese to room temperature and spread on crackers or a crusty baguette. You can also eat the soft rind. Bonus: riboflavin, vitamin B12, as well as calcium, zinc, phosphorus and selenium.

100 calories = one 33-g serving (8 g fat)

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Photo Credit: Jodi Pudge

100 Calories of Cream Cheese

This is a mouthwatering treat of subtle-flavoured cheese when served with warmed pita slices (baked in the oven, not pan-fried). Bonus: vitamin A, choline, calcium and phosphorus.

100 Calories of Feta Cheese

This tangy cheese, which can be eaten on its own or crumbled over a salad or pizza, enhances the flavour of Sauvignon Blanc wine. Bonus: riboflavin, vitamins B6 and B12, calcium, phosphorus, zinc and selenium.

100 calories = one 38-g serving (8 g fat)

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Photo Credit: Jodi Pudge

100 Calories of Bocconcini

This mozzarella cheese is very mild in flavour and goes well with stronger foods, such as prosciutto and basil. Bonus: calcium, phosphorus, and selenium.

100 calories = one 33-g serving (7 g fat)

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Photo Credit: Jodi Pudge

100 Calories of Parmesan Cheese

This hard, salty cheese, often grated over pasta, adds a sharp note of flavour to a pear wedge. Bonus: riboflavin, vitamin B12, calcium, phosphorus and selenium.

100 Calories of Roquefort/Blue

This flavourful “blue” cheese hails from France and is typically made of sheep’s milk. Bonus: vitamin A, riboflavin, calcium, phosphorus and selenium.

100 calories = one 27-g serving (8 g fat)

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Photo Credit: Jodi Pudge

100 Calories of Chevre

This light-flavoured cheese has a bit of bite without being too overpowering. Create a quick amuse bouche with a cherry tomato slice and shallot pieces. Bonus: vitamin A, riboflavin, phosphorus and copper.

100 calories = one 37-g serving (8 g fat)

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Photo Credit: Jodi Pudge

100 Calories of Swiss Cheese

A platter staple, Swiss cheese is aged longer than other types, so it’s got a sweeter taste than most cheeses. Bonus: vitamin B12, calcium, phosphorus, zinc and selenium.

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